You know that moment in The Wizard of Oz where the Tin Man starts to move for the first time? Well, I imagine his body felt exactly like my hips do after nine months of working from home (or, more specifically, working from my bed). If you can relate, there’s hope: According to Allison Wardwell, a flexibility instructor with StretchIt, treating your hips to a “cradle stretch” will help grease ’em up and keep them functioning properly.
Allison Wardwell is a flexibility instructor with StretchIt, an on-demand stretching app.
“There are many reasons to feel tightness or stiffness, such as sitting for a long time or just not being as active as usual, where many of us are right now,” says Wardwell. “It’s particularly important to keep your hips flexible and mobile, because they support the weight of our upper limbs and trunk, distribute that weight into our legs, and transmit forces from the legs into the spine and trunk.” She explains that as we get older, this becomes even more critical, because it will help our hips to be able to support us in daily tasks, like tying our shoes or picking something up off of the ground.
Enter: The cradle stretch.”Doing the cradle incorporates many different muscles and structures in one stretch, and can be a great way to open up the hips in general and give you that emotional release, tapping into the area where people tend to hold stress,” says Wardwell. The move lengthens your piriformis, which helps to relieve pressure on your sciatic nerve, while also stretching your posterior muscles, glutes, hamstrings, and adductors. It has a one-up on the Pigeon Pose—which is well known for targeting these same areas—because it gives you more control over the intensity and puts less strain on your knees, says Wardwell. She’s also a fan of the move because it requires you to sit up tall and activate your back muscles. “This increases the active component of the stretch which is valuable because you’re not only stretching the muscles around the hips but are strengthening the postural muscles, which can help to support mobility in the hips,” she says.
To properly perform a cradle stretch, start in a seated, cross-legged position and hug the top leg so that the outside in the foot is in the pit of your opposite elbow (Wardwell notes that it can be helpful to flex your foot). Then, wrap your other arm around your knee, and try to interlace your hands around your shin. Sit up tall and pull your leg toward your chest—you’ll start to feel the stretch on the outside of your hip. If this feels like too much, try the supine figure four stretch, which involves laying on your back, crossing your ankle over your opposite knee, and pulling the shape toward you. Either way, you’ll have oiled up hips in no time.
Hips need a little more love? This yoga flow will help open them right up.
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Thanks to innovations in health and wellness tech, you don’t have to book an expensive lymphatic drainage massage to give your system a boost. Dry brushes, gua sha tools, foam rollers—they’re all readily available and more accessible than the cost of manual lymph work. And now, apparently, we can add “lymphatic drainage onesie” to the list of recovery tools out there that can potentially give your lymph nodes some love.
bioregulator medical expert at the BioMed Center in Scottsdale
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I was skeptical when I first heard about Heat Healer’s Activated Lymphatic Onesie ($200), a one-piece jumpsuit that claims to reduce bloating, improve recovery, and increase circulation just by wearing it. It sounded too good to be true. But as someone training for a 10k and traveling frequently for work, I decided to try it for 30 days—couldn’t hurt, right?
The timing was spot on—I was about to head to Mexico City for Marriott’s Masters of the Craft, a culinary competition where I’d be eating and drinking my days away watching a cook-off between Marriott’s top talent. If there was ever a time to test a garment promising to reduce bloating and improve recovery, this was it.
About the Heat Healer Activated Lymphatic Onesie
Heat Healer’s Activated Lymphatic Onesie is effectively a compression suit that amplifies your body’s natural detox system. Using what the brand calls “Antigravity Technology,” this onesie combines strategic compression and raised fabric patterns to stimulate lymphatic flow, helping your system clear excess fluid and waste while boosting circulation and oxygenation. Think of it as a wearable self-care tool for optimizing your body’s drainage network.
“Moving lymph allows your cells to breathe ‘freely’ and is akin to doing a biological oil change,” explains Jeoff Drobot, NMD, a bioregulator medical expert in Scottsdale. He adds we filter about 5 liters of lymph daily—equivalent to our total blood volume. When this system isn’t flowing efficiently, it can leave us feeling bloated, fatigued, and sluggish. However, with proper stimulation, like that provided by lymphatic drainage techniques (or in this case, the Activated Lymphatic Onesie), people often report improved energy levels, digestion, and even better sleep.
“Lymphatic onesies can be helpful after workouts to support recovery, reduce muscle soreness, and minimize swelling,” says Carrie Riley, lymphatic massage specialist and founder of Cincinnati Massage for Mental Health. “They’re also a great option for long flights, as they can help counteract fluid retention and improve circulation during extended periods of sitting. The same is also true for someone with long hours at a desk job.”
My review
What I love
Feeling better just by wearing a jumpsuit sounded great, but could it really deliver on its claims? I was determined to find out.
I can confirm that the onesie—a short-sleeved jumpsuit with leggings—provided immediate relief, starting from the very first wear; my body felt light and floaty as if I’d somehow shed fatigue buried in my bones. During my time in Mexico City, where I sampled everything from tequila to Michelin-star tacos, the onesie was a lifesaver. Between the elevation and rich meals, my body was working overtime, but slipping this suit over my skin back at my hotel brought me a sense of recovery I didn’t expect.
Photo: Author
Its benefits were even more apparent after an especially enthusiastic evening at Handshake Speakeasy (currently ranked as the World’s Best Bar). Normally, cocktails leave me bloated and shaky the next day. But, waking up in the middle of the night with the sense of an oncoming hangover, I crawled into the onesie and collapsed back into bed, hoping for the best. By morning, I was shocked by how much better I felt—so much so that I even took a class at a local fitness studio. During my 10K training, it became an essential part of my recovery routine, easing post-run fatigue and helping me bounce back faster—I like to think that it helped me hit my personal record on race day.
I found the onesie was also a game-changer for long flights. While bathroom breaks were challenging (airplane gymnastics, anyone?), its ability to counter travel-related gastro-stress made them worth it. Over 30 days, I wore it on eight flights and experienced a level of comfort I’ve never had before. It helps that the onesie is fashionable and easy to pair with sweats or oversized button-downs. While Dr. Drobot says that the lymphatic onesies such as Heat Healer’s pale in comparison to manual lymphatic drainage from a highly-trained practitioner, I appreciated that I could take it on the go with me.
What I don’t love
Getting into the onesie requires dedication, especially that first time. I followed the recommendation to size down, and although it wasn’t as tight as shapewear, I still performed an interpretive dance just to shimmy it on. Once it was on, the effort felt worth it, but the process was still tedious.
As mentioned, bathroom breaks presented another challenge, only from a logistics standpoint. Wrestling with the onesie in an airplane bathroom felt like an Olympic event. But as soon as I stepped out of the stall and felt its effects, I forgot the inconvenience.
Final thoughts
After 30 days of testing—from excessive evenings in Mexico City to 10K training and long-haul flights—I’m convinced it’s worth a spot in your recovery routine. While it’s not a miracle solution, the lymphatic onesie supported me through bloating, recovery, and even hangovers.
Riley offers some perspective for anyone considering a lymphatic drainage onesie, “Think of the onesie as a complementary tool rather than a replacement for professional care.” That said, while lymphatic drainage has anecdotal support and some research backing, the science around wearable tools like this isn’t yet conclusive. As always, consult your doctor before trying new wellness products, especially if you have any underlying health conditions or concerns. In the meantime, while I don’t foresee myself wearing my onesie every day, I will definitely be pulling it out on days I need a little pick-me-up.
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